Warm-up
EMOM - 8'
1° min == 15 reverse snow angels
2° min == handstand hold 45"
3° min == 10 handstand marching (nose to wall)
4º min == hang power clean + squat clean + split jerk
B)
Strength & Conditioning
Workout - 16'
A cada 2' (8 sets):
Squat C&J
Set 1 == 2 (70%)
Set 2 == 2 (75%)
Set 3 == 2 (80%)
Set 4 a 8 == 1 (85%+++++)
C)
WOD
600m run
30 OHS (95/65)
30 pull-ups
400m run
20 OHS (115/75)
20 C2B
200m run
10 OHS (135/95)
10 bar MU
For time
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ENDURANCE
A)
Warm-up
EMOM- 12'
1° min == 8 snatch grip romanian deadlift
2° min == 20 banded good mornings
3° min == 12 ring rows
4° min == botton up KB carry (vai 25m D/volta 25m E)
B)
Strength & Conditioning
Workout - 16'
A cada 2' (8 sets):
2 snatches lift off + 1 squat snatch
*construir carga
C)
WOD
400m run
20 american swings (24/16)
20 wall balls (14/20)
3 rounds for time
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